Warm-up
2 sets of:
- Arm Circles: 30 seconds each direction
- Inchworms: 10 reps
- Leg Swings: 10 reps each leg
WOD
4 rounds for time:
- Power Cleans: 10 reps
- Push Press: 15 reps
- Russian Twists: 20 reps
- Rowing: 300 meters
Skill building
- Muscle-Ups (bar or rings): 5 sets of 5 reps
Focus on using a kip to gain momentum and aim for a smooth transition at the top.
Cardio
AMRAP 10 minutes:
- Box Jumps: 12 reps
- Assault Bike: 8 calories
- Burpees: 10 reps
Stretch
- Quads and hamstrings stretch
- Neck and shoulder stretch
- Back and hip flexor stretch